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Mate you should be happy with your progress and dedication to the goal.

And needless to say your RDL. 8x180!!! That's huge.

19/03/16

Next to no warm up

A1) DL
60 x 5, 80 x 5, 100 x 5, 120 x 5, 130 x 5
- used an odd bar today. had super rough knurling but spun heaps in my hands. grip felt weak and went mixed on top set.

A2) 60cm box jumps
3, 3, 3, 3

Ended up doing 6 jumps completely over box

10m handstand & front lever practice
bad idea to do front levers work after deads. lats had nothing

Ended with 10m stretching

Quote from: Coges on March 17, 2016, 01:40:18 am

Well there you go.

if i were right handed with an RL plant i'd be doing windmills already .. i think :/

Are you trying to bring the ball back behind you or out to the side? Saw a guy do one out to the side yesterday and you may find that motion easier than completely changing your hip action. Or, if you haven't already tried, do the two handed version and stick to the right hand side with your RL plant.

17/03/16
Finally got myself back in the gym. I was avoiding it but had a spare 30 mins in the middle of the day so took advantage.

Bare bones warm up

Squats-
bar x 5, 60 x 5, 80 x 5, 90 x 5

Bench-
bar x 5, 40 x 5, 60 x 5, 70 x 5

Chins- varying grips
3, 3, 3, 3, 3

Squat notes:
Used my oly shoes for the first time since injuring my knee and it felt good. Went harder than I've dared before too. 90 was about a 6/10 but wanted to make sure I went as low as possible. I found that having a stance about 12-14" apart worked really well. Makes it easy that the gym flooring has squares and my feet just inside these is perfect width.

Bench notes:
I suck at bench but this was ok. RPE 8/10

First hapkido class back tonight which I am genuinely excited for.

Edit- Hapkido Class
Class was great. Very physical and extremely muggy conditions so I got a good sweat on. Did an extended warm up and worked drills for about 45 mins. 25 mins of technique work was a good reintroduction for me. I remember pretty much everything I need to right now. We ended up star jumps, burpees and 5 mins of breakfall practice which was a killer. All up 2 hours. Needless to say I’m stuffed.

Here is the thing about my jumper, it's pretty much automatic at the elbows. However. I want to extend my range out to the 3pt line and to use the conventional approach of moving out a little doesn't really do it cause no one wants to shoot long 2s, not just cause it's a bad shot but because it's subconscious to avoid it and I don't really want to learn the movement pattern which i dont want. So i extend out beyond the arc to make the 3pt line submax or more closer to the elbow jumper mechanically and in terms of effort. But im not sure if i'll be able to get a decent 3pt shot in the time frame I have. I will try though.

That's kind of ass backwards though. In the time that you do have just shoot the standard 3 ball. If you start 2-3m outside the 3pt line then you have to adjust coming back in. Makes no sense. Especially if you're trying to up your game in a week.

bump

Anterior tibial soreness not from deceleration!
Suicides are stupid.
I know why you have trouble in game dunking.
I will add more later (remind me if i forget).
Very excited by your progress.

why cant i dunk during games? my fitness wasnt bad but i just run out of juice and i cant do ME type movements like dunks in that state.

A questions for the ages. Maybe it is basketball conditioning that allows for these ME movements during a game situation. It's one that's largely escaped me. May be a slight mental hurdle as well. I know I jump far higher when not thinking about dunking than when thinking about dunking.

Btw, where is your tournament?

<a href="http://www.youtube.com/watch?v=jhgVu2lsi_k" target="_blank">http://www.youtube.com/watch?v=jhgVu2lsi_k</a>

Favourite gym song right now.